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Performance
Overhead squat
6×3
WOD
Amrap 10
10 pull ups
10 KB snatch 53/35
10 box jump over
Fitness
Front squat
6×6
WOD
Teams of 2
Amrap 10
Row for cal
Switch every 20 cal
Performance
3 sets
Muscle ups
X max reps
Handstand walk
X 30′
Hollow hold
X :60
WOD
4 2:00 sets
3 hang power clean 135/95
6 shoulder to OH
9 front squat
Max burpees time remaining
Rest 2:00 b/n sets
Fitness
3 sets
Turkish get up
X 2 each arm
Pistols
X 6-8 each leg
Hollow hold
X:60
WOD
4 2:00 sets
10 alt DB/KB snatch
10 box jump over
Max burpees
Rest 2:00 b/n sets
Performance
Deadlift
Build to 3rm
WOD
Teams of 2
Alt rds to complete 7 each
5 deadlift @ 70% 3RM
5 HSPU
Fitness
4 sets
Deadlift
X 8
Barbell roll out
X10
Side plank
X:30 each side
WOD
Teams of 2
Alt rds to complete 7 each
10 KB SDHP
10 HR push ups
Performance
4 sets
Push press
X 5
Supinate pull ups
X ME
WOD
10-1
Wallballs
1-10
Ring dips
Fitness
5 sets
Push press
X8
Supinate hold above bar
X:20
Side step ups
X10 each leg
WOD
Row or run 600 m
30 thruster
Row or run 600m
Performance
Olympic
Snatch
8 sets
1- high hang
1- mid thigh
1- from ground
WOD
Teams of 2
5 rds each
8 deadlift 225/155
8 burpee box jump 24/20
Fitness
5 sets
Pendlay row
X 6
Roll to candlestick
X 15
Plank
X :60
WOD
2 person teams
5 rds each
Row 250
10 DB thrusters
Fitness
Amrap6
12 KB SDHP
12 wall balls
Rest 4:00
Amrap6
12 box step over
12 push press
Rest 4:00
Amrap6
1000/900 m row
Max burpees
Performance
Amrap 6
6 power snatch 115/75
12 wall balls 20/14
Rest 4:00
Amrap6
12 alt KB snatch 53/35
12 box jump over 24/20
Rest 4:00
Amrap6
Row 1000/900m
Max burpees
Tuesday 11/8
Fitness
4 sets
Goblet squat
X15
KB bent over row
X10 each arm
Dips
X15
WOD
EMOM15
1- :45 reverse lunges
2- :45 side plank left
3- :45 DB press
4- :45 side plank right
5- :45 hollow hold
Performance
Build to heavy front squat
Then 5×3
@ 3 seconds down
0 seconds at bottom
1 second coming up
WOD
EMOM 15
1-10 ring dips
2-10 toe to bar
3-15 kb swing
Fitness
4 sets
2 Turkish get up
6-8 strict pull ups
20 kb swings
WOD
Teams of 2 complete 7 full rds each
12 alt DB G2O
9 burpees
Performance
Push press
Build to 1 RM
WOD
Teams of 2
Complete 7 rds each
3 power clean 135/95
6 S2O 135/95
9 push ups
Fitness
4 sets
Bench press
X8
Elbow plank to push up
X 15
WOD
Teams of 2
1 working at a time, complete
4 rounds each
500/450 row
20 wallballs
Performance
Bench press
5x 4 climbing
Plyo push up
X 15
WOD
4- 4:00 sets with 4:00 rest between
Row 500/450
20 wallballs 20/14
Max pull ups with remaining time
Score = pull ups
Fitness
4 sets
8 deadlift
:45 dubs or practice
12 ring row
WOD
3 RFT
Row 300
25 wallballs
Performance
Olympic
Power clean
5 x 2.2.2
Rest :15 between doubles
WOD
3 RFT
60 dubs
25 KB swings 53/35
20 box jumps 24/20
